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Seafood Stew Recipe

Looking for an easy Seafood Stew recipe? Learn how to make Seafood Stew using healthy ingredients.


Submitted by alpinejunkie

Makes 2 servings



Our rich stew is made with green beans. The saffron contributes a pungent flavor and intense yellow color. http://www.foodnetwork.com/food/lf_hl_eatingwell/recipe/0,,FOOD_30878_97769,00.html

Recipe Ingredients for Seafood Stew

2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 pinch of crumbled saffron threads
1 cup tomatoes, no-salt-added diced with juice
1/4 cup vegetable broth
4 ounces green beans, cut into 1-inch pieces
4 ounces bay scallops, tough muscle removed
4 ounces shrimp ,small 41-50 per pound peeled and deveined

Recipe Directions for Seafood Stew

  1. Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.

  2. Stir in tomatoes, broth and green beans. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.

  3. Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more.

  4. Ingredient note: Saffron is the dried stigmas of purple crocuses. It is sold in threads and powdered form; all you need is an economical pinch of the threads for this recipe. Find it in specialty markets or at tienda.com.

Categories

Main Dish

Nutrition Facts
Serving Size 337.4g
Amount Per Serving
Calories
210
Calories from Fat
54
% Daily Value*
Total Fat
6.0g
9%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
129mg
43%
Sodium
614mg
26%
Potassium
707mg
20%
Total Carbohydrates
15.0g
5%
Dietary Fiber
3.9g
16%
Sugars
5.1g
Protein
24.4g
Vitamin A 24% Vitamin C 43%
Calcium 9% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
  • High in sodium
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